Expert bursts myths about potatoes, explains how right pairing, mindful cooking can turn them into a superfood

A balanced diet should comprise adequate macro and micronutrients, wherein a moderate amount of carbohydrates is also essential. Potatoes, which are a form of carbohydrates, are often perceived as a unhealthy or bad.

Despite being a versatile food, used in multiple cuisines and countless dishes in India and across the world, potatoes are often termed unhealthy due to their high starch content. For this reason, this commonly misunderstood carb is usually cast aside in diet plans. But are they really bad or unhealthy to eat? Let’s debunk some common myths about potatoes. Nutrition expert Aman Puri who is also the founder of Steadfast Nutrition, has spent years researching the foods we call 'healthy' and 'unhealthy' and explains why this can be subjective in most cases.

He dispels some myths about potatoes we have grown up hearing.Myth: Potatoes just have empty caloriesFact: Potatoes are often misjudged for having no nutritive content. The fact is that they are naturally rich in fibre and low in calories, cholesterol, and fat. Potatoes are also rich in vitamins C and B6 as well as potassium, containing way more nutrients than just carbs and starch. Moreover, being rich in resistant starch, potatoes act as prebiotics that give additional benefit by promoting a healthy gut microbiome.

Myth: Potatoes are fatteningFact: The fact is potatoes are naturally low in fat. The fat content depends on the dish they’re added to and the cooking method. French fries, cutlets, tikkis, and chilli potatoes contain higher fat and calorie content, not because of potatoes, but because they are deep-fried. Simple cooking methods like roasting, baking, grilling the potatoes lowers the calorie and fat intake.

Myth: Potatoes are bad for diabetics Fact: Yes, potatoes do have a moderate-higher glycemic index, which can potentially increase blood sugar levels. However, portion control is the key. Boiling drains the excess starch while cooling potatoes changes starch into resistant starch, which works more like fibre and prevents blood sugar spikes. Pairing potatoes with protein and fibre- rich vegetables can help avoid sudden sugar spikes, which actually benefits diabetics.Myth: Potatoes contain unhealthy carbsFact: Potatoes are always negatively associated with high carbohydrate content and are not recommended for people looking to lose weight. However, the fact is that cutting carbs and completely eliminating them from the diet can cause low energy levels. The fact is that complex carbs and fibre present in potatoes provide sustained energy, boosting energy levels. They also offer satiety, and lower the chances of overeating.Here are healthy ways to incorporate potatoes in your diet plan: